Like this:

I love casseroles. No. I don’t think you understand. I looooooooooove casseroles. I love them so much I would marry them if it was legal. I’m lobbying for it so fingers crossed.

But the main problem with casseroles and my weight loss plan is that a normal casserole’s calorie content would equal two meals for me so I’ve been avoiding them with sadness.

It took me six months to realize, I should Google healthy casseroles. What is wrong with me! So I went on a quest. It took one minute. Success! \

I modified the original recipe a bit as you can do with this. Casseroles are very forgiving in substitution which makes them wonderful yet again. I listed the recipe exactly as I prepared. Feel free to be creative. Let me know your favorite modifications!

Chicken Veggie Casserole

Minutes to Prepare: 15

Minutes to cook: 20 (15 if you break it up into separate containers)

Number of Servings: 6

Nutrition (per serving)

Calories: 340

Fat: 12.4

Sodium: 736

Carbohydrates: 38

Protein: 24

Ingredients:

2 tablespoon margarine

2 tablespoons all purpose flour

1 1/2 cup skim milk

1 tablespoon dry parmesan cheese

7 oz whole wheat penne pasta

2 tablespooon oil

1/2 white onion, diced

1 red pepper, chopped

1 green pepper, chopped

2 tablespoon minced garlic (2 cloves of garlic if you use fresh)

4 1/2 ounce can of mushrooms

12 oz good quality canned chicken (Canned works great for casseroles, I’ve found. If you use fresh, chop it.)

1/2 teaspoon pepper

1 teaspoon italian seasoning

1 teaspoon Tony’s Chachere’s Spicy seasoning

1/2 teaspoon cayenne pepper (optional)*

1 teaspoon red pepper flakes (optional)*

whipped cream cheese**

3 slices pepperjack cheese *

3 stalks green onions chopped

nonstick cooking spray

*If you aren’t a fan of spicy things, omit or lower the amount of cayenne pepper and red pepper flakes and replace the pepperjack with a different kind of cheese. Also because I used three small containers, you might need more pepperjack cheese to cover the top.

**If needed.

Directions

Preheat oven to 350 degrees.

Start preparing the sauce by melting the margarine in a small saucepan over medium heat.

Once the butter foams up (it won’t take long), add the flower. Stir immediately and continuously for 1 minute.

Add milk and parmesan cheese and continue to stir until it starts to bubble.

Reduce heat and simmer for 10 minutes, stirring intermittently.

While the sauce is simmering, prepare the pasta according to package directions. Add a handful of salt and a tablespoon of oil to the water. Drain.

In a large saucepan, add a tablespoon of oil and heat to medium heat.

Add in garlic and onions and saute for 1 minute.

Add in peppers and saute for another minute.

Add in canned mushrooms and canned chicken. Stir until mixture is heated up.

6 oz sliced mozzrella cheese (can use shredded if you don’t have sliced)

1 ½ cup sour cream

¼ cup parmesan cheese

¼ cup fresh basil

Directions:

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

In a large skillet, brown beef or sausage over medium heat. Add onions and garlic; saute until tender. Drain off fat and add spaghetti sauce; simmer for about 15 minutes.

Preheat oven to 350 degrees F (175 degrees C).

In a lightly greased 3 quart baking dish, place about half of the pasta; top with a layer of provolone and mozzarella cheese slices. Spread on a layer of sour cream and half the spaghetti sauce mixture.

Cover with remaining pasta, cheese and sauce; sprinkle a layer of Parmesan cheese and fresh basil.

Bake in preheated oven for about 30 minutes or until cheese and sauce are bubbly; serve.

Drain the can of black beans. In a mixing bowl, mash the black beans with a fork or a potato masher.

Use a food processor to chop the onion, garlic, and red pepper until very fine. Stir the mixture in with the beans.

In a separate mixing bowl, combine the egg, cumin, onion powder, chili powder, Sriracha and cilantro. Add this to the bean mixture and combine well.

If the mixture has a lot of liquid, strain with a cheesecloth or let it strain through a colander with very fine holes. Once the excess liquid has drained off, return the bean mixture to the bowl and stir in half of the bread crumbs.

Use your hands to form four evenly sized patties. Coat the outside of the burger patties in the remaining bread crumbs.

Heat the oil in a skillet on medium high heat. Cook burgers in the pan until heated through and slightly browned on both sides.

Put the burger on top of a bun. Dress with all your favorite burger condiments and enjoy!